What is the Healthiest Tea to Drink Daily? | Dr. Steven Gundry

Summary

In celebration of National Polyphenol Day, the video script introduces a unique tea routine featuring 10 polyphenol-rich teas, including organic bitter melon, Japanese white mulberry, and ginseng, known for their health benefits like managing blood sugar and reducing inflammation. The speaker explains the advantages of these teas, their impact on the microbiome, and the importance of choosing organic options to avoid microplastics. The summary also touches on the benefits of polyphenols, such as acting as mitochondrial uncouplers and their role in longevity.

Takeaways

• 🍵 National Polyphenol Day is celebrated on July 11th, highlighting the importance of polyphenol-rich teas.
• 🌿 The speaker mixes 10 different polyphenol-rich teas for daily consumption and shares their benefits.
• 📚 Organic bitter melon tea is used traditionally to manage blood sugar and diabetes due to its high polyphenol content.
• 🍃 Japanese White mulberry tea contains chlorogenic acid and rutin, which support healthy blood sugar levels.
• 🌿 Ginseng, also known as ginseng, is celebrated for its adaptogenic properties and heart health benefits.
• 🍵 Green tea is a classic choice rich in EGCG, a type of polyphenol linked to reduced mortality and various health benefits.
• 🌱 Mint medley tea contains rosmarinic acid, a potent antihistamine and longevity compound.
• 🍫 Chocolate puer tea is rich in complex polyphenols developed during fermentation, enhancing its flavor and health benefits.
• 🌿 Guayusa is native to the Amazon and contains significant amounts of chlorogenic acid, beneficial for blood flow and weight management.
• 🌱 White willow bark, known as 'Nature's aspirin', contains salicin which is metabolized into salicylic acid for anti-inflammatory effects.
• 💧 Shaka tea, with its striking blue color from anthocyanins, offers antioxidant properties and is a healthier alternative to sugary blueberries.
• 🌳 Pau D'Arco is used by indigenous tribes for its potential anti-neoplastic properties and rich polyphenol content.
• 🛒 When buying tea, opt for organic options and avoid teas in plastic bags to prevent microplastic contamination.
• ☕️ Tea generally lowers iron levels, which can be beneficial unless one has low iron levels or heavy menstrual periods.
• ⏰ Some teas contain caffeine, so it's important to check labels and avoid caffeine close to bedtime.
• ⚕️ Consult with a healthcare provider before adding new teas to your regimen, especially if pregnant, nursing, or taking medication.

Q & A

What is the significance of July 11th in the context of the video script?

July 11th is National Polyphenol Day, which is why the speaker is sharing their tea routine that includes polyphenol-rich teas.

How many types of polyphenol-rich teas does the speaker mix in their daily routine?

The speaker mixes 10 different types of polyphenol-rich teas in their daily routine.

What health benefits are associated with bitter melon tea according to the script?

Bitter melon tea has been used in traditional Chinese medicine to help manage blood sugar and diabetes due to its high content of polyphenols, particularly flavenoids, which mimic the effects of insulin and help regulate sugar levels.

What is the role of chlorogenic acid in white mulberry tea and its impact on health?

Chlorogenic acid in white mulberry tea plays a crucial role in inhibiting sugar digestion and absorption, thereby supporting healthy blood sugar levels. Research has shown that it helps lower blood sugar after carbohydrate intake.

What is the adaptogenic property of ginseng and its benefits?

Ginseng is known for its adaptogenic properties, which help increase the body's resistance to stress. A study reported enhanced heart function and reduced chronic fatigue symptoms in people who use it.

Why is hot water useful for extracting active ingredients in teas?

Hot water is useful for extracting the active ingredients in teas because it helps to dissolve the polyphenols and other beneficial compounds found in the tea leaves.

What are the health benefits linked to the consumption of green tea mentioned in the script?

Green tea consumption has been linked to reduced mortality due to all causes, including cardiovascular disease, and a reduction in the risk of various cancers, particularly prostate cancer in men.

What is Rosmarinic acid and why is it significant in mint medley tea?

Rosmarinic acid is a potent antihistamine and a longevity compound. It has been associated with the long life of inhabitants in certain regions and offers benefits such as mitochondrial coupling.

How does the fermentation process in pu-erh tea affect its polyphenol content and health benefits?

The fermentation process in pu-erh tea produces complex polyphenols that increase with the age of the tea, enhancing its flavor and health benefits. It has been linked to reduced LDL cholesterol and increased HDL cholesterol.

What are the health benefits of guayusa tea mentioned in the script?

Guayusa tea contains significant amounts of chlorogenic acid, which has been shown to improve blood flow and endothelial function, reduce blood pressure, and aid in weight management.

What is the importance of choosing organic teas and avoiding plastic packaging?

Organic teas avoid the use of harmful pesticides and herbicides. Avoiding plastic packaging is important because heat can cause microplastics to leach into the tea, which is not healthy.

What are the general recommendations for tea consumption mentioned in the script?

The script recommends one to two cups of tea a day for most people, advises checking for caffeine content, and suggests consulting with a healthcare provider before adding any new teas to one's regimen, especially for those who are pregnant, nursing, or taking medication.

Outlines

00:00

🍵 Polyphenol-Rich Tea Routine for National Polyphenol Day

The speaker introduces their tea routine in celebration of National Polyphenol Day, highlighting a blend of 10 polyphenol-rich teas. They explain the health benefits of each tea, starting with organic bitter melon tea, which is known for managing blood sugar levels due to its flavenoids and polyphenols that act as mitochondrial uncouplers. The speaker also discusses the microbiome's role in passing on the benefits of polyphenols from tea. Japanese White mulberry tea is mentioned for its chlorogenic acid and DNJ, which support healthy blood sugar levels. Ginseng, or 'geog gulan', is noted for its adaptogenic properties, enhancing the body's resistance to stress. Green tea, with its high EGCG content, is linked to reduced mortality and various health benefits, including cancer risk reduction. Mint medley is included for its digestive benefits and refreshing flavor, with menthol as a natural analgesic.

05:02

🌿 Mint, Puer, and Guayusa: The Power of Polyphenols

The script continues with a focus on mint's high Ros marinic acid content, an antihistamine and longevity compound linked to the long-lived inhabitants of Aioli, Italy. Chocolate puer tea from Yunnan Province is highlighted for its fermentation process that produces statin-like compounds and increases bioavailability of polyphenols with age. Guayusa, native to the Amazon, is recognized for its stimulating effects and high chlorogenic acid content, which aids in blood flow, endothelial function, and weight management. White willow bark, known as 'Nature's aspirin', contains salicin, which is metabolized into salicylic acid, contributing to its anti-inflammatory properties and enhancing the effects of fish oil. Shaka tea, also known as 'blue magic', is a blend rich in anthocyanins, which are antioxidants found in dark blue berries.

10:03

🌱 Antioxidant-Rich Teas and Health Considerations

The final paragraph discusses the importance of choosing organic teas and avoiding those in plastic bags to prevent microplastic contamination. The speaker recommends one to two cups of tea per day, noting that tea can lower iron levels, which is beneficial unless one has low iron levels. Caffeine content in some teas is mentioned, advising to check labels and avoid tea near bedtime. The script emphasizes consulting healthcare providers before incorporating these teas into one's routine, especially for those who are pregnant, nursing, or on medication. The video concludes with a demonstration of how Dr. Gundry incorporates these teas into his daily routine, noting that coffee, despite being a good source of polyphenols, can have its benefits reduced when combined with milk or other binders.

Keywords

💡Polyphenols

Polyphenols are a group of over 500 different compounds found in plants that have antioxidant properties. They are the main theme of the video, as the speaker discusses various teas rich in polyphenols and their health benefits. For example, bitter melon is highlighted for its polyphenols, which mimic the effects of insulin and help regulate sugar levels.

💡Bitter Melon

Bitter melon is a plant used in traditional Chinese medicine to help manage blood sugar and diabetes. In the context of the video, it is noted for its high content of polyphenols, particularly flavenoids, which contribute to its health benefits. The speaker mentions a study that found improved glycemic control in patients with type 2 diabetes who drank bitter melon tea.

💡Mitochondrial uncouplers

Mitochondrial uncouplers are substances that reduce the efficiency of mitochondria in cells, leading to increased heat production and potentially beneficial health effects. The video explains that polyphenols and flavenoids act as mitochondrial uncouplers, which is one of the ways they provide health benefits, although the exact mechanism is not detailed in the script.

💡Microbiome

The microbiome refers to the collection of microorganisms living in a particular environment, in this case, the human gut. The video mentions that polyphenols are 'favorite foods' for the gut microbiome, and by consuming these compounds, the microbiome can pass on health benefits to the host.

💡White Mulberry

White mulberry is a plant historically known for its use in controlling blood sugar levels in East Asian medicine. The video script discusses the presence of chlorogenic acid and rutin in white mulberry tea, which are important for inhibiting sugar digestion and absorption, thus supporting healthy blood sugar levels.

💡Ginseng

Ginseng, also known as 'geog gulan' in China, is referred to as the 'herb of immortality' in the video. It is known for its adaptogenic properties, which help the body resist stress. A study mentioned in the script reported that ginseng can enhance heart function and reduce chronic fatigue symptoms.

💡Green Tea

Green tea is a traditional Chinese beverage celebrated for its health benefits for thousands of years. The video emphasizes the high content of polyphenols in green tea, particularly EGCG, which has been linked to reduced mortality due to various causes, including cardiovascular disease.

💡Mint

Mint, part of the basil mint family, is known for its digestive benefits and refreshing flavor. The script highlights that mint contains menthol, a natural analgesic, and rosmarinic acid, a potent antihistamine and longevity compound. Mint is included in the tea mix for its high polyphenol content.

💡Puer Tea

Puer tea, from the Yunnan Province in China, undergoes a fermentation process that produces statin-like compounds and is rich in polyphenols. The video mentions that the polyphenols in puer tea increase with age, enhancing its flavor and health benefits, including reducing LDL cholesterol and increasing HDL cholesterol.

💡Gusa

Gusa, native to the Amazon rainforest, is known for its stimulating effects due to its caffeine, theobromine, and eleanine content. The video script notes that gusa contains significant amounts of chlorogenic acid, which has been shown to improve blood flow and endothelial function, and reduce blood pressure and body weight.

💡White Willow Bark

White willow bark, historically used for pain relief and inflammation, contains salicin, which is metabolized into salicylic acid, the active ingredient in aspirin. The video explains that salicylic acid is necessary for the conversion of fish oil into its anti-inflammatory compound, resolven, thus contributing to the tea's health benefits.

💡Anthocyanins

Anthocyanins are pigments found in dark blue-colored berries and are responsible for the blue color in Shaka tea. The video script mentions that anthocyanins have antioxidant properties and are beneficial when consumed through tea, as an alternative to blueberries, which are now part of the 'dirty dozen' list for pesticide content.

💡Pow Darko

Pow Darko, used by indigenous tribes in South America, is rich in polyphenols, including nepodin and other flavonoids. The video discusses its potential anti-neoplastic properties, making it a valuable addition to the tea mix for its health benefits, especially for inhibiting neoplastic changes.

Highlights

Celebrating National Polyphenol Day by sharing a tea routine with 10 polyphenol-rich teas.

Organic bitter melon tea is used traditionally to manage blood sugar and diabetes.

Flavonoids and polyphenols in bitter melon act as mitochondrial uncouplers and regulate sugar levels.

Polyphenols are beneficial for the gut microbiome and overall health.

Japanese White mulberry tea contains chlorogenic acid and rutin, supporting healthy blood sugar levels.

Ginseng, known as the herb of immortality, has adaptogenic properties and supports heart function.

Green tea contains EGCG, a potent polyphenol linked to reduced mortality and cancer risk.

Mint medley tea is rich in rosmarinic acid, which has antihistamine and longevity properties.

Chocolate puer tea is rich in aged polyphenols that increase bioavailability and have health benefits.

Gusa tea from the Amazon contains caffeine, theobromine, and eleanine, with significant chlorogenic acid.

White willow bark, known as Nature's aspirin, has anti-inflammatory and pain-relieving properties.

Shaka tea, with its striking blue color, is rich in anthocyanins and has antioxidant properties.

Pow Darko tea contains nepodin and other flavonoids with potential anti-neoplastic properties.

When choosing tea, opt for organic and avoid plastic packaging to prevent microplastics.

Tea generally lowers iron levels, which can be beneficial unless you have low iron levels.

Some teas contain caffeine; check labels and avoid caffeine close to bedtime.

Consult with a healthcare provider before adding new teas to your regimen, especially if pregnant, nursing, or on medication.

Dr. Gundry's tea routine includes a variety of teas for different health benefits throughout the day.

Transcripts

[Music]

I'm going to share with you my tea

routine all right July 11th National

polyphenol day is just around the corner

so I thought this year I'd share a

little secret with you what's in my

teacup and no I'm not just sipping any

old tea I mix together 10 count them 10

of the very best polyphenol Rich teas

out there and I sip them all day at the

office I'm excited to walk you through

each one of them and explain why they

made the cut for my daily Brew all right

let's get started organic bitter melon

now bitter melon has been used in

traditional Chinese and rutic medicine

for centuries to actually help manage

blood sugar and diabetes why it's

actually full of polyphenols

particularly flavenoids now these Flav

oids and polyphenols mimic the effects

of insulin and actually help regulate

sugar levels they do this if you've read

any of my most recent books by acting as

mitochondrial uncouplers but what's

really exciting about teas in general

and their polyphenols is we now know

that these polyphenols are some of the

favorite foods for your gut buddies for

your microbiome and it's thanks to the

micro microbiome eating these

polyphenols that they then pass on the

benefits to you in fact a study in the

Journal of ethn pharmacology found

improv glycemic control in patients with

type 2 diabetes drinking bitter melon

tea and actually has a really

interesting uh flavor that adds to my

flavor profile all right what's next

Japanese White malberry NOW white

malberry leaves been used to control

blood sugar levels in East Asian

medicine and were historically

cultivated in China as you probably know

for silk production now the leaves are

actually the preferred food for silk

worms but white mulberries tea has

Curtin chlorogenic acid and routine and

with notable presence of dnj which plays

a crucial role in inhibiting Sugar

digestion and absorption

thereby supporting healthy blood sugar

levels now interestingly enough research

in Diabetes Care show the extracts help

lower blood sugar after carbohydrate

intake all right

ginosa now it's also known as geog gulan

in China it's referred to as the herb of

immortality Gema is known for its

adaptogenic properties which help

increase the body body's resistance to

stress now there's a type of saponin

similar to genocides ining gynostemma is

celebrated for its adaptogenic effects

in fact a study in phyto medicine

reported enhanced heart function and

reduce chronic fatigue symptoms in

people who use it I happen to have a

malberry tree at my house and malberry

leaves and particularly Mal berries are

really some of the finest polyphenol

containing substances you can get now

why use it in tea turns out that hot

water is really useful for extracting

the active ingredients in all these teas

and that's where the whole idea of teas

came from in the first place speaking of

whole ideas classic green tea is in here

now originating in China green tea has

been celebrated for its health benefits

for thousands of years now the

polyphenols in green tea predominantly

known for its kakin especially

egcg which constitute about 30 to 40% of

its extractable components benefits well

a metaanalysis in the Journal of the

American Medical Association linked

consumption of green tea to reduced

mortality due to all causes including

cardiovascular disease in fact in fact

as you probably have read in other

studies drinking green tea has been

linked with reduction in a great variety

of cancer risk and reduction in prostate

cancer in men mint medling now mint is

part of the basil mint family as many of

you know mint has been used for

thousands of years for its digestive

benefits and it has obviously a

refreshing flavor and it contains

Menthol a natural

analgesic now mint varieties are very

high in Ros marinic acid now you may

have heard me talk about or write about

Ros marinic acid before it's actually a

very potent

antihistamine and it's also a very

potent longevity compound in fact one of

the theories of why the inhabitants of

aioli this Tiny Village South of Naples

it

live so long is that they are constantly

cooking and chewing Rosemary which is

rich in rosem marinic acid and there are

numerous studies showing the benefits of

mitochondrial and coupling with Ros

marinic acid and that's why the mint

medley is in my teacup chocolate pooer

tea pooer tea which I've written about

extens ively is from the Yan Province in

China now it undergo

fermentation that produces among other

things Statin likee compounds but it's

rich in polyphenols that have actually

been developed from the tea during the

fermentation process now these complex

polyphenols increase with the age of the

tea thereby enhancing its flavor and its

benefits and you can buy m multiple ages

of poer tea for instance some have a

chocolate flavor H the name chocolate

puer tea now the cool thing about the

polyphenols being aged is we know that

fermentation in general increases the

bioavailability of polyphenols so

fermenting them before they get into you

is like a double whammy of good

polyphenol

now there is a study that long-term

consumption linked reduce LDL

cholesterol and increase HDL cholesterol

which was published in experimental

gerentology and it actually has a great

kind of chocolate flavor how about gusa

now it's native to the Amazon rainforest

gusa is known for its stimulating

effects and it contains caffeine

theobromine and eleanine

but it has significant amounts of

chlorogenic acid one of the most

available phenolic acid compounds

similar to the compounds found in green

coffee beans now a study indicated that

coffee rich in chlorogenic acid improve

blood flow and endothelial function

after a single intake additionally

chlorogenic acid has been shown to

significantly reduce blood pressure in

clinical trials now clinical trials have

also shown that supplementing with CGA

chlorogenic acid and other plant

extracts reduce body weight and blood

fat levels CGA has also been shown to

reduce BMI and waste circumference in

individuals with pre-diabetes how does

it do that chlorogenic acid is a

magnificent mitochondrial uncoupler and

if you've read my books you know that

mitochondrial coupling basically

produces a caloric bypass in you which

quite frankly is a good thing white

willow bark now believe it or not it was

known as Nature's aspirin white willow

bark has been used since hypocrates time

for pain relief and inflammation and it

was actually shown to the pilgrims by

Native American Indians for relief of

pain now it contains flavonoids and

polyphenols like salicin which is

metabolized into salicylic acid the

active ingredient in Aspirin in the body

now this contributes to its

anti-inflammatory and pain relieving

effects but what's really interesting

about salicylic acid is that most people

don't know that fish oil which is

thought to be

anti-inflammatory actually has no

anti-inflammatory properties unless it's

converted

by salicylic acid into a compound called

resolven and it's actually resolven that

is the anti-inflammatory effect noted in

fish oil and you actually have to have a

little bit of salicylic acid to do the

job so white willow bark tea gives me

that little bit of salicylic acid and

this has been described in the American

Journal of Medicine all right how about

Shaka tea flavor blue magic a blend of

Mamaki butterfly pea and lemon butterfly

pea flower tea is rich in

anthocyanins which are responsible for

the Striking blue color in this tea and

it has antioxidant properties where have

you heard the word anthocyanin before ah

dark blue colored berries like

blueberries like blackberries are rich

rich in

anthocyanins now it's rich in kakin and

chlorogenic acids as well and once again

I'm just doubling up on all those

polyphenols plus it's a lot better for

me to get my anthocyanins this way than

eating a handful of blueberries which as

you probably heard me say have been bred

for sugar content also sad to say

blueberries now joined the dirty dozen

list for the most pesticide herbicide

Laden fruits that you can buy darn it

pow Darko now pow Darko was used by

indigenous tribes in South America and

the bark is rich in polyphenols it

contains curatin and other flavonoids

but is particularly rich in nepo

quinolones and which been studied for

their potential anti-neoplastic

properties in fact I use it in treating

my patients who have neoplasms that come

to me I'm after the polyphenols I'm

after the fact that it will inhibit

neoplastic changes and why not now let

me just add a few buying guides first of

all always opt for organic teas secondly

avoid tees that come in play plastic

bags you'll notice all of these are

paper plastic we now know with the

presence of heat you will put

microplastics in your tea and that's not

a good thing now as for these generally

one to two cups a day is recommended for

most people again I drink this

throughout the day one of the big

benefits of drinking tea is it generally

lowers your iron levels now unless

you're a person who has very heavy

periods keeping your iron levels low as

I've talked about before is a really

good idea unless you're a person with

low iron levels then you really don't

want tea as a major part of your diet

now as I noted some tees do contain

caffeine so be sure to check the label

and always avoid caffeine about eight

hours before bed but in general teas

have far less caffeine than coffee

finally you also need to consult with

your health care provider before adding

any of these into your regimen this is

especially true if you're pregnant

nursing or are currently taking

medication these are all Dr gendry's

teas and he puts them in this big mug

every morning so let's start with his

classic green tea this goes

in his mint medal

this is his organic Jasmine white

mulberry

tea next we have his bitter

melon chocolate per per

tea this is his gu Goa

te white willow bark goes

in his P

Arco and this is his gu tea he drinks

these in his big mug all day

long thanks so much for watching this

episode but don't go anywhere I think

you're going to love this next one

coffee is fantastic it's a great source

of polyphenols but if you put milk or

other binders in it you will bind those

polyphenols so you won't get any

benefits